CrossFit Now – CrossFit
“Garage War” DB Thust PC Hops PP Burp (3 Rounds for reps)
“Garage War”
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest
RX+-50/35#
RX -35/20#
50-59-20/15#
60+ -15/10#
Basics-2 Rounds, Light Weight
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
Write down your reps for each round during your 1 minute of rest
DUMBBELL MOVEMENTS
Use one weight for all 3 dumbbell movements
Choose this loading based on the most challenging movement for you – likely the thruster
This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
Here are some notes these movements:
Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom
Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead
OVER AND BACK DUMBBELL HOPS
Just like the name suggests, you’ll jump over the handle of 1 dumbbell and back
Over and back is equal to 1 rep
If it helps with scoring, simply count total jumps and cut the number in half at the end
BURPEES
These are standard burpees:
Hit your chest and thighs to the floor
Jump up or step up out of the bottom
Reach full extension with a small clap overhead and some air under the feet
AFTER PARTY
DB Floor Press Banded Pulls (No Measure)
Not For Time:
40 Dumbbell Close Grip Floor Presses
http://youtu.be/Lcl6nz7Az-w
60 Banded Pull Aparts
http://youtu.be/VHRiIjvHJpY
80 Banded Push Downs
http://youtu.be/TcuF2yVabTY